School is starting soon. SOOOO, the rushed mornings are coming back too. That’s why I’m going to talk about breakfast and why it’s so important. I’m adding in some tips and recipes to make it work for your crazy mornings.
First, let’s take a look at where we go wrong when it comes to breakfast. If you’re following the SAD (Standard American Diet) and actually are eating breakfast, you’re likely eating a lot of carbs or sugar in the form of cereal, toast, waffles, bagels, muffins, fruit, yogurt, low fat milk, granolas, and juices. This means a sugar spike followed by a sugar crash, leading to a decrease in focus, and energy as well as an increase in moodiness and behavior issues with your children (and you).
What makes a good breakfast? Here 3 tips for a better breakfast:
- Protein, fat, and fiber. These help sustain blood sugar levels so there is no crash for your kids (or you!)! when lunchtime rolls around. Protein examples include: eggs, good quality bacon, ham, or sausage (I like Wellshire and Applegate), ground turkey, smoked salmon, or collagen. Fat can include coconut oil, butter, ghee, avocados, nuts/seeds and nut/seed butters, or full fat grass fed dairy. For fiber turn to plants (fruits and vegetables). You can also use properly prepared sprouted grains, oatmeal, chia seeds, and flaxseeds. A simple egg scramble with their favorite vegetable and an avocado is awesome for all.
- Prep ahead and plan your breakfasts for the week. Determine your 3 “go-to” breakfasts and plan for the week. Wake up 15 minutes earlier to warm up your breakfast. Then sit down for chaos-free morning and enjoy.
- Teach your kids the connection between food and how they feel. Tell them you’re going to start trying new breakfasts together this week. Emphasize that eating more protein will fuel their body and more fat will fuel their brain, so they can focus in school and feel energized the whole day. Ask them to pay attention to how they feel when they eat cereal or a quick muffin versus when they eat some eggs or chia pudding.
Bottom line: skip the bagel or cereal and opt for an omelet instead. Or, if you are going for a carb make sure you pair it with a ton of healthy fats – for example toast with ghee, a banana with almond butter, or oats with a boiled egg.
5 easy recipe ideas you can prep ahead
Smoothie. This isn’t one loaded with all the fruit, juice, and yogurt. All you need to combine is protein from a quality powder or collagen; fat from nuts, seeds, coconut butter, or avocado; a small banana or cup of fruit; almond milk; and ice.
Chia pudding. Packed with protein, omega-3s, calcium, and protein that you can make in less than 5 minutes. Store in single serving jars and pull from the fridge for those mornings when you don’t have a lot of time.
Egg dish with veggies. This can be an omelet, scrambled, casserole, or “muffin” form. Make ahead, divide into ready to go portions, and freeze to use anytime during the week. You can serve this with good quality bacon or add ground turkey into the mix for extra protein.
Protein pancakes. Blend together a mashed banana, almond or coconut flour, and an egg along with collagen or gelatin powder for protein. Cook in coconut oil and serve with a good scoop of almond butter, fruit, and grade B maple syrup.
Homemade granola. This is loaded with nuts and seeds for healthy fats. Pair this with full fat yogurt or coconut milk and a boiled egg for added protein.
As always, contact me at firstname.lastname@example.org. I have experience working with kids and adults and would love the opportunity to work with you and/or yours!